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Tue 10th Oct 2023 at 7:20am by geordiebells

Run > Intervals
  • Time
    45:37
  • Miles
    4.20
  • Min/mi
    10:52
  • Pacing
    50%
  • WAVA
    51.53
  • Stride(cm)
    85
  • Cals
    495
  • Watts
    279
  • Cadence
    174
  • BPM
    150
  • %MHR
    87.7
  • B/mi
    1629
  • Asc(m)
    57
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

A little pootle to Tower Bridge 5 x 3-2 intervals with 10min warm up & cool down.

Not as speedy as normal as I was dodging people cars bikes crossing roads and everything in between

Split Summary
===
1) 0.81mi - 10:00(12:19/mi) 132/147bpm [1626b/mi] 96cal 228/405W

2) 0.33mi - 3:00(9:09/mi) 161/170bpm [1473b/mi] 36cal 294/362W
3) 0.17mi - 2:00(11:49/mi) 151/171bpm [1784b/mi] 22cal 213/412W

4) 0.3mi - 3:00(9:51/mi) 140/167bpm [1379b/mi] 29cal 247/412W
5) 0.19mi - 2:00(10:48/mi) 146/169bpm [1577b/mi] 21cal 206/364W

6) 0.27mi - 3:00(11:03/mi) 156/174bpm [1724b/mi] 35cal 279/445W
7) 0.14mi - 2:00(14:04/mi) 158/181bpm [2221b/mi] 22cal 189/367W

8) 0.31mi - 3:00(9:39/mi) 156/178bpm [1505b/mi] 34cal 267/407W
9) 0.17mi - 2:00(11:52/mi) 145/150bpm [1721b/mi] 21cal 217/346W

10) 0.3mi - 3:00(9:59/mi) 165/177bpm [1647b/mi] 36cal 272/454W
11) 0.17mi - 2:00(11:31/mi) 156/162bpm [1795b/mi] 23cal 267/435W

12) 0.98mi - 10:00(10:13/mi) 157/172bpm [1603b/mi] 112cal 247/359W
13) 0.06mi - 37(11:00/mi) 170/171bpm [1870b/mi] 8cal 257/300W
10:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 10:00 37
Ness
Nice one
EvilPixie
Well done
geordiebells
Thanks Ladies.
Evangel
Nice running, GG; a good pace.

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  • Cadence
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.81 11:02 11:02 +5 13:36 132 73-147 1795 145 0-230 229 0-405 14/8
1.14 14:16 3:14 +1 9:54 161 137-170 1595 175 0-206 295 0-362 3/2
1.31 17:02 2:46 +5 16:31 151 130-171 2493 125 0-180 216 0-412 8/3
1.61 23:17 6:15 +6 20:31 140 110-167 2873 155 0-214 256 0-412 5/12
1.79 27:11 3:54 +3 21:18 146 105-169 3109 125 0-190 211 0-364 2/7
2.06 30:55 3:44 +3 13:51 156 108-174 2161 168 0-196 283 0-445 15/11
2.20 32:55 2:00 +2 14:04 158 147-181 2221 114 0-174 190 0-367 5/1
2.51 38:27 5:32 +2 17:51 156 114-178 2785 171 0-198 271 0-407 6/17
2.68 40:59 2:32 +1 15:13 145 124-150 2206 139 0-190 220 0-346 3/2
2.98 44:20 3:21 +1 11:11 165 140-177 1844 156 0-196 272 0-454 9/3
3.15 46:20 2:00 11:30 156 152-162 1795 174 162-196 267 224-435 1/5
4.13 57:00 10:40 +2 10:53 157 145-172 1710 159 0-246 248 0-359 12/11
4.19 57:37 37 +1 11:23 170 169-171 1934 165 0-182 257 79-300 0/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    150 avge / 181 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 1.8% 12:09

  • Cadence Distribution

    174 avge / 246 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.6 177 4.1 41:25 13:10
    Walk 4.7 117 0.1 3:17 22:49
    Still 1.6 - - 1:06 -
    Pause 17.2 - - 11:59 -

  • Power Distribution

    279W (454 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:09 49.71% More
    800m 5:03 10:10 44.09% More
    1km 6:17 10:06 46.25% More
    Mile 10:50 10:50 45.55% More
    5k 43:25 13:58 39.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:19 9:19 52.95
    5km 32:40 10:31 52.76
    5M 55:20 11:04 50.89
    10km 1:10:22 11:19 50.13
    10M 1:59:09 11:55 48.84
    Half 2:40:40 12:16 47.34
    20M 4:16:37 12:50 46.71
    Mara 5:46:01 13:12 45.93

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